The 307 PROGRAM
WORKOUT OF THE DAY
Strength: Deficit Deadlifts 3x20
To remember Sept 11th, we are doing the following Hero WOD.
WOD: "Badger"
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq and all those who have suffered because of the tragic events of 9/11.
3 Rounds for Time
30 Squat Cleans (95/65)
30 Pull Ups
Run 800 Meters
*40 minute tapout
REC: Foam Roller
Check out the Chief's post about Deadlift Strength Endurance
CrossFit307 is joining the larger CrossFit community in an effort to support the families of the 19 HotShot firefighters that lost their lives battling the Yarnell, Az blaze. If you would like to make a donation, please follow this link. https://hotshots19.crossfit.com/
WOD: "HotShots 19"
6 Rounds for Time
30 squats
19 Power Cleans 135/95
7 strict pull ups
400 m run
WOD: For Time
"Daniel"
50 pull ups
Run 400m
21 Thrusters 95/65
Run 800m
21 Thrusters 95/65
Run 400m
50 pull ups
(The Following was taken from the CF Main Page)
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Weekly Warm Up: 15 Abmat Sit Ups, 10 KB Goblet Squats, 10 Double Unders, 3 Wall Walks
Strength: Back Rack Lunge 3x10-12
WOD: “Omar”
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
For Time:
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters
25 Bar facing burpees
30 Thrusters
35 Bar Facing Burpees
REC: 50 K2E on Rings
